Here are three basic yoga postures quite easy for you to do on your own:
1. COBRA POSTURE
This basic posture is to be done in easy stages meant for yoga newcomers.
Initial Body Pose:
Lie down. Keep your face prone, your legs closing tight, your back stretching and your forehead touching the floor. Put your hands under your shoulders, palm down.
Move:
Take a deep breath, raise your head. Keep your neck pressed back. Use your hands to push your trunk up, bend yourself until you reach a beautiful arc body pose from lower spine to the back of your neck.
If you can, try to straighten your arms, bend your knees and drop your head back to touch your feet. Drop it farthest as you can. No problem even if you cannot get near your feet.
While holding this pose, take several deep breaths.
Pose off very gently and slowly, return to the face prone posture. Put your head to one side, relax.
Repeat this move all over again.
2. BOW POSTURE
This basic posture is an extreme version of the simple bow posture, to be done in easy stages meant for yoga newcomers. Many children surprisingly can do it immediately.
Initial Body Pose:
Lie down. Keep your face prone.
Move:
Take a deep breath, bend your knees. Stretch back with your arms and palms hold your ankles tight. Keep all fingers (including thumbs) on the outside.
Inhale a deep breath one more time. While doing so, raise your head and chest, pulling at your ankles and lifting knees and thighs off the mat.
Take normal breaths. Kick up your legs higher and lift your head up. You should now be bent like a bow, focusing your body weight onto your abdomen. You can stop now, but if you can go any further with this stretching, slide your hands down your legs, lift them higher, keep the knees closed, and then pull back as far as you can. Hold this pose for a few normal deep breaths. Let it go gently and slowly to the face prone posture. Put your head to one side, relax.
Tip:
If you have a very slim body, use a thick, padded mat.
3. SHOOTING BOW POSTURE
Known as Akarna Dhanurasana in Sanskrit, this posture is remarked by one leg drawn up like a shooting bow.
Initial Body Pose:
Sit down. Stretch out both of your legs in front and straighten your back. Grasp your hands over your knees; catch the right foot with your left hand and the left foot with your right hand.
Move:
Take a deep breath, bend your left knee and pull your foot across your body, closest as possible to your chest. Keep your elbow pointed up and your body twisted slightly to the right. Keep your left hand stays firm and tight holding right foot. Hold this pose while you breathe normally, and then let it go very gently and slowly. Relax.
Repeat this move all over again for the other side of your hand and foot.
Tip:
For first timers, it is enough to hold your bent left leg with your right hand. As it goes easier, Stretch down and hold your left foot with the right hand. Keep pulling your left foot, lifting it higher on each breath.
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